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  6. Pancake vs. Chia seeds

Pancake vs. Chia seeds — In-Depth Nutrition Comparison

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How are pancake and chia seeds different?

  • Chia seeds have more manganese, phosphorus, copper, magnesium, iron, selenium, vitamin B3, calcium, zinc, and vitamin B1 than pancake.
  • Daily need coverage for manganese for chia seeds is 110% higher.
  • Chia seeds have a lower glycemic index (15) than pancake (66).

Pancakes, plain, prepared from recipe and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Pancake vs Chia seeds infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1993.8%
Contains more CalciumCalcium +188.1%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +328.9%
Contains more CopperCopper +1785.7%
Contains more ZincZinc +717.9%
Contains more PhosphorusPhosphorus +440.9%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1261.5%
Contains more SeleniumSelenium +270.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +208.5%
Contains more Vitamin B3Vitamin B3 +463.5%
Contains more FolateFolate +28.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pancake Chia seeds DV% diff.
Fiber 34.4g 138%
Polyunsaturated fat 4.447g 23.665g 128%
Manganese 0.2mg 2.723mg 110%
Phosphorus 159mg 860mg 100%
Copper 0.049mg 0.924mg 97%
Magnesium 16mg 335mg 76%
Iron 1.8mg 7.72mg 74%
Selenium 14.9µg 55.2µg 73%
Vitamin B3 1.567mg 8.83mg 45%
Calcium 219mg 631mg 41%
Zinc 0.56mg 4.58mg 37%
Vitamin B1 0.201mg 0.62mg 35%
Fats 9.7g 30.74g 32%
Protein 6.4g 16.54g 20%
Cholesterol 59mg 0mg 20%
Sodium 439mg 16mg 18%
Calories 227kcal 486kcal 13%
Vitamin B12 0.22µg 0µg 9%
Vitamin B2 0.281mg 0.17mg 9%
Potassium 132mg 407mg 8%
Vitamin B5 0.405mg 8%
Vitamin A 54µg 6%
Carbs 28.3g 42.12g 5%
Saturated fat 2.122g 3.33g 5%
Vitamin B6 0.046mg 4%
Vitamin E 0.5mg 3%
Folate 38µg 49µg 3%
Vitamin C 0.3mg 1.6mg 1%
Net carbs 28.3g 7.72g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.474g 2.309g 0%
Tryptophan 0.08mg 0.436mg 0%
Threonine 0.237mg 0.709mg 0%
Isoleucine 0.297mg 0.801mg 0%
Leucine 0.513mg 1.371mg 0%
Lysine 0.321mg 0.97mg 0%
Methionine 0.147mg 0.588mg 0%
Phenylalanine 0.319mg 1.016mg 0%
Valine 0.335mg 0.95mg 0%
Histidine 0.152mg 0.531mg 0%
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +812.1%
Contains more ProteinProtein +158.4%
Contains more FatsFats +216.9%
Contains more CarbsCarbs +48.8%
Contains more OtherOther +77.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -36.3%
Contains more Poly. FatPolyunsaturated fat +432.2%
~equal in Monounsaturated fat ~2.309g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/nutrients
  2. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.